Hello,
This is Itzel.
Welcome.
When we're in conversation,
There's a moment,
Often very brief,
Before we speak.
A moment before words arrive,
Before habitual reactions take over,
Before we move outward.
When we're aware of that moment within.
We can choose how to respond,
Speak,
Or act.
Not from habit or reactivity.
But with intention.
And wisdom and discernment.
This practice is meant to help you notice that moment before speaking.
By finding that moment first in the breath.
Let's begin.
Find a position in the body that feels both relaxed and alert.
You might be seated,
Standing,
Or lying down.
Let the body be comfortable.
And supported.
If it feels comfortable.
Gently close the eyes or lower the gaze.
Now bring the awareness to the breath.
Not changing it.
Just noticing the natural rhythm of breathing in and breathing out.
Feel the inhale as it enters the body,
The subtle expansion,
The movement of breath arriving.
And feel the exhale as it leaves,
The soft release.
The body being breathed.
Now see if you can note it.
A small pause,
A natural pause after the inhale.
When the lungs are full.
And another gentle pause after the exhale.
When the lungs have emptied.
Simply be aware if you're able to find those pauses as they occur naturally.
With each inhale and exhale.
If it feels helpful.
Allow the pauses to soften and lengthen just slightly.
And rest your attention in these quiet moments between the movements of the breath.
Inhale.
.
.
Pause.
.
.
Exhale,
Pause.
Letting this simple rhythm establish itself.
As you stay with these gently lengthened pauses.
You may notice a sense of stillness.
Quiet steadiness beneath thoughts.
Lots may still arise,
That's okay,
Let them drift through.
While your attention returns again and again.
To that space between the breaths.
This space is the same space you can return to before speaking.
A place to pause.
To choose your response.
Speak in a way that aligns with what matters most to you.
And for a few moments rest here.
With the breath.
And the pauses between each inhale.
And exhale.
And if you're still gently lengthening the breaths,
Allow the breath to return to its natural,
Neutral rhythm.
The body breathing itself.
And gently bring awareness back to the body.
To the space around you And as you return,
Remember that this pause is always available to you.
In moments of intensity,
In conversation.
Even in the middle of a sentence.
And let's close this practice today.
With a silent wish.
If you'd like with the palms together in front of the heart.
And sending out this silent wish that all beings everywhere know peace,
Peace and only peace.
And when you're ready,
Gently lift or open the eyes.
And thank you for taking this pause today.
